Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc . This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs also contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.
High in Cholesterol, but Don’t Adversely Affect Blood Cholestero
It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood .
Raise HDL (The “Good”) Cholesterol
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions (17Trusted Source). The symptoms of choline deficiency are serious, so fortunately it’s rare. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
Are Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol. It is well known that having high levels of LDL is linked to an increased risk of heart disease .But many people don’t realize that LDL is divided into subtypes based on the size of the particles. There are small, dense LDL particles and large LDL particles. Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles . Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement. Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them
Omega-3 or Pastured Eggs Lower Triglycerides
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.